Coaching Services at: RunDoyen

Monday, February 15, 2016

MPR Workout Guidelines, Training Paces & Equivalent Race Times

Provided for you in this blog is a list of the basic guidelines for the workouts (stress workout and easy runs) that are a normal part of the training mix in Maximum Performance Running ("MPR") personal coaching and custom training programs for races between 5k and marathon in length. These guidelines include the purpose, feel, heart rate and appropriate pace range for the run/workout. All the information you will need (regardless of how you like to do workouts: by feel, heart rate or pace or some combination thereof) to make sure you are accomplishing the purpose of each run you do. Training Paces And Equivalent Race TimesBelow are 3 different charts which show you equivalent races times and the training paces associated with those race times. There are 3 charts to choose from based on the type of runner you are:

Neutral Predisposition: for the well rounded runner who races all different distances and fares similarly against their peers at most distances from 5k through the marathon. If in doubt which chart to use, use this one as the majority of runners will fall into this category.

Long Distance Predisposition: for the aerobic monsters who tend to do better than their peers in the longer races (half marathon and marathon) and focus their training and racing there. Short Distance Predisposition: for the speed demons who tend to do better than their peers in the shorter races (5k and 10k) and focus their training and racing there.Note: The equivalent race times on these charts show you equivalent times if you were equally as well prepared at each race distance (for your predisposition) and had a similar course and similar conditions. Please note that a low mileage runner will not be as well prepared for a marathon as they can be for a 5k or 10k and a higher mileage runner who shy's away from speed work will not be as well prepared for a 5k as they might be for a half or full marathon. Think of these equivalent times more as potential times that can be expected if training is scaled accordingly toward those distances. Workout And Run Guidelines

These workouts and runs are given in terms of duration but can easily be converted to distances is desired by choosing distances that fit within these time guidelines. Easy RunsCategory: RecoveryPurpose: promote recovery from stress workouts while maintaining or advancing cardiovascular fitness and adaptations to runningWorkout: 20-90 minutes easy pace runFeel: comfortable and relaxed, can easily carry on a conversation with training partner, never pushing the paceHeart Rate: 65-75% of Maximum Heart RatePaces: see pace guideFast RepeatsCategory: Stress - SpeedPurpose: improves speed, stride power and running economyWorkout: Repeats of :30 to 2:00, totaling 15 to 21 minutes Recovery: slow jog of 100% of repeat durationFeel: hard, quick, aggressive rhythm but never strainingHeart Rate: N/A (not a good guide for this workout)Paces: Fast Pace - see pace guideExample: 18 x 1:00 w 1:00 jog recovery

Aerobic Threshold TemposCategory: Stress - StaminaPurpose: improves aerobic threshold and efficiency at using energy sources; the ability to run at a quick pace for extended periods of timeWorkout: Continuous run of 48 to 60 minutes at AT Pace Feel: comfortably quick rhythm; strong but smooth and controlled Heart Rate: 84-88% of Maximum Heart Rate Paces: Aerobic Threshold (AT) Pace - see pace guideExample: 54 minute AT Tempo RunAerobic Threshold RepeatsCategory: Stress - StaminaPurpose: improves aerobic threshold and efficiency at using energy sources; the ability to run at a quick pace for extended periods of timeWorkout: Repeats of 10:00 to 40:00, totaling 60 to 80 minutes Recovery: slow jog of 15% of repeat duration (up to 3:00 max recovery)Feel: comfortably quick rhythm; strong but smooth and controlled Heart Rate: 84-88% of Maximum Heart Rate Paces: Aerobic Threshold (AT) Pace - see pace guideExample: 3 x 25:00 w 3:00 jog recovery Aerobic Threshold ProgressionCategory: Stress - StaminaPurpose: improves aerobic threshold and efficiency at using energy sources; the ability to run at a quick pace for extended periods of timeWorkout: Continuous run of 48 to 60 minutes increasing in intensity during the run Feel: starts off as a brisk rhythm and gradually ramps up in intensity until reaching a strong, smooth pressing but sustainable rhythmHeart Rate: starts at approx 81-85% and ramps up to 88-92% of Maximum Heart Rate Paces: Starts at Brisk Pace Pace and ends at Lactate Threshold (LT) Pace - see pace guideExample: 54 minutes gradually increasing from Brisk pace to LT PaceAerobic Threshold WaveCategory: Stress - StaminaPurpose: improves aerobic threshold and efficiency at using energy sources; the ability to run at a quick pace for extended periods of timeWorkout: Continuous run of 48 to 60 minutes alternating intensities every 5-10 minutes between 2 different intensities Feel: alternates segments between a brisk rhythm and strong, smooth, pressing but sustainable rhythmHeart Rate: alternates segments between starts at approx 81-85% and ramps up to 88-92% of Maximum Heart Rate Paces: Alternates between Brisk Pace and LT Pace - see pace guideExample: 54 minute Run alternating 6 minute segments between Brisk Pace and LT Pace(if using distances 1k to 1 mile segments are recommended)Brisk RunCategory: Stress - StaminaPurpose: improves the body's efficiency at using different energy sources; hardens the body and mind to longer durations at moderate intensities; Workout: Continuous run of 60 to 90 minutes at Brisk Pace Feel: brisk rhythm at a moderate intensityHeart Rate: 81-85% of Maximum Heart Rate Paces: Brisk Pace - see pace guideExample: 80 minute Brisk RunModerate Rhythm Long RunCategory: Stress - EndurancePurpose: improves glycogen storage capacity, improves energy usage efficiency, advances cardiovascular adaptations, hardens body and mind to extended efforts Workout: Continuous run of 90 to 180 minutes at Moderate Pace Feel: comfortably and relaxed but never lagging rhythm (i.e. moderate rhythm), just a hair quicker than easy pace runsHeart Rate: 75-79% of Maximum Heart Rate Paces: Moderate Pace - see pace guideExample: 150 minute Moderate Pace long run Steady State Long RunCategory: Stress - EndurancePurpose: improves glycogen storage capacity, improves energy usage efficiency, advances cardiovascular adaptations, hardens body and mind to extended efforts at a quicker intensity Workout: Continuous run of 75 to 150 minutes at Steady State Pace Feel: steady state effort, somewhat comfortable but with some sustainable intensity added Heart Rate: 78-82% of Maximum Heart Rate Paces: Steady State Pace - see pace guideExample: 120 minute Steady State Pace long run Tempo Long RunCategory: Stress - Endurance/StaminaPurpose: improves energy usage efficiency at faster paces while in lower or partially depleted glycogen state, improves glycogen storage capacity, advances cardiovascular adaptations, hardens body and mind to running at quicker paces while tired/depleted Workout: Continuous run of 75 to 150 minutes with the first 20-40% at an Easy Pace, the middle 40-60% at AT Pace or Brisk Pace, and the last 20-40% at Easy Pace Feel: the first and last segment at a comfortable and relaxed rhythm with the middle segment at a comfortably quick or brisk rhythmHeart Rate: 65-75% of Maximum Heart Rate during the first and last segments and 81-88% during the middle segmentPaces: Easy Pace, Brisk Pace or AT Pace - see pace guideExample: 120 minute Tempo Long Run with the first 35 minutes at Easy Pace, the middle 50 minutes at AT Pace and the last 35 minutes at Easy Pace Fast Finish Long RunCategory: Stress - Endurance/StaminaPurpose: improves energy usage efficiency at faster paces while in lower or partially depleted glycogen state, improves glycogen storage capacity, advances cardiovascular adaptations, hardens body and mind to running at quicker paces while tired/depleted Workout: Continuous run of 75 to 150 minutes with the first 60-80% at an Easy Pace, and the last 20-40% of the run at AT Pace Feel: the first segment at a comfortable and relaxed rhythm with the last segment at a comfortably quick rhythmHeart Rate: 65-75% of Maximum Heart Rate during the first segment and 84-88% during the last segmentPaces: Easy Pace and AT Pace - see pace guideExample: 120 minute Tempo Long Run with the first 90 minutes at Easy Pace, the last 30 minutes at AT Pace Note: if using Heart Rate as your guide it is important to know your actual Maximum Heart Rate as tested in the real world and not based on a formula. Heart rates can vary significantly from individual to individual of similar fitness and age. Also it is important to have a accurate and reliable heart rate monitor. It is recommended that heart rate, if used, be used in conjunction with pace or feel (or both).